HARD CANDY & HIIT ME TWICE

23.03.2022


CROSS


WARM-UP

Dynamic Warm-Up & WOD Prep


STRENGTH

Push Press

Build to Heavy Set of 5

Then...

1 x 5 @90% of Heavy 5

1 x 5 @80% of Heavy 5


WOD

"HARD CANDY" - 4 RFT:

6 Renegade Rows

9 Double DB Push Presses

12 DB Snatches

15 Double DB Deadlifts


BODY CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


WOD

"HIIT ME TWICE"

8' EMOM x 3 Rounds:


1 - Box Jumps + Air Squats ('45)

2 - Mountain Climbers + Sit-Ups ('45)

3 - Handstand Hold + OH Presses ('45)

4 - Inverted Rows + Push-Ups ('45)

5 - Shuttle Runs + Long Jumps ('45)

6 - Leg Raises + Front Plank ('45)

7 - OH Reverse Lunges + Flutter Kicks ('45)

8 - Box Dips + Battle Rope ('45)


"Enthusiasm is common. But endurance is rare."


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